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Just wondering if anyone knows the answer to this. I usually do cardio on the elliptical 3-4 days per week for 25-30 minutes.

Just wondering if walking 9 3-4 times per week would replace this??

I think as far as calories burned are concerned, the answer is yes, but as far as cardiac health, because of the increased heart rate the elliptical provides, that walking just cant replace it??

What do you guys think?

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not a chance. you need to be at close to 80% max heart rate for 30 minutes for cardio benefits. walking is good, but you cant replace the cardio with it. BTW, for an average 30 year old like me, 80% is about 150 bpm...

Colin P.

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But as far as calorie burn, they are equal, a burned calorie is a burned calorie right?? I just wanna come down to 185 again, and I'm 195 now. 3500 cal's equals a pound, doesnt matter how I burn it right??

Im still gonna do cardio for the health benefits, but if Im walking the course 3 times a week, I think I can hit my 10 pound goal rather quickly.

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Burning calories is not all the same. If you do cardio, you might burn same calories as walking during the workout. But with cardio, you will burn more AFTER you have cooled down compared to just walking.

Basically, with intense workout your metabolism stays high for a while even after you finish working out.

Don

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kle, as you have suggested, it is very likely that your machine can provide more strenous exercise than regular walking. in other words, it is likely you are comparing a machine that can simulate occasional uphill steps vs walking outside on flat ground, stop and go by traffic or other distractions.

however, you really cannot compare the 2 reliably unless you have hard data. for instance, if the mean heart rate over 20 mins of machine is 100 and the mean heart rate over 20 mins of outside walking is 95, then the machine burns more calories. however, if somehow you can manage to walk more aggressively, so that the heart rate is equivalent to the machine, then calory burn should be similar. it is not exactly like comparing orange and apple, but if do, at least compare them at the same size,,,

if the outside weather is very cold, that will also help consume more calorie if you walk.

if you are conditioned to use certain sets of muscles (say on your machine), your body learns to be more efficient in grabbing the oxygen and other nutrients at cellular level, you may burn less calorie than another set of activieties that part of your body has not been exposed to recently, thus less efficient and consumes more power...

but, overall, getting a general sense of your heart rate during exertion gives you the ballpark idea,,,

walking 18 twice a week at a quick pace would probably burn about 2500-3000 calories....i don't know if 9 4x a week is equivalent because i would figure the duration is a factor as well. i'm no nutritionist of fitness expert but i don't think calorie burning is linear in relationship to time. the other thing is...are you looking for cardio or weight loss....not totally mutual things. for instance interval training is better for weight loss than just running at a contant pace for 30 minute.

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I would suggest varying your exercise regimen. I do a rotation of cycling, running and walking (which includes walking the golf course). The body gets used to doing the same thing over and over and I think crossing things up is the best advice I could give anyone. I've lost 55 lbs. using a this very combination along with several dietary changes (reduce dairy, eliminate sodas, cut back on the fried foods). Today I cycled 18 miles and walked 9 holes. I'm tired! But it was good and good for me.

p.s. Consider spending longer time on the elliptical. I used to do that amount with little result. When I upped the time I started see results (along with some treadmill time)


 


  Yukari said:
Burning calories is not all the same. If you do cardio, you might burn same calories as walking during the workout. But with cardio, you will burn more AFTER you have cooled down compared to just walking.

Right, but studies have shown that after a "cardio" workout, the calorie burn only lasts for roughly a half an hour afterwards.

I lift weights 3-4 times a week, and its been said that the calorie burn from that can last up to 2 days... I dunno, my pants are a little looser after walking the course these past few days. Gonna get out Tues-Friday and play 9 after work, so we'll see what happens. Oh and when I use the elliptical, its ALWAYS interval training. That way I can get done in 25 minutes and have one hell of a workout. I love doing HIIT on the treadmill, but its a mother on my knees. Thanks for all the responses guys! Jim

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youre in FL, can you swim? thats about the most motherest of workouts...brutal...great combo of strength training and cardio.

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Really? Im in an apartment, and I have a pool that I can use 24/7...

What do you suggest? I'd love to change up my cardio routines. Never thought about jumping in the pool!

Jim

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  colin007 said:
youre in FL, can you swim? thats about the most motherest of workouts...brutal...great combo of strength training and cardio.

Only if you do intense swimming not leisurely strokes. I used to play water polo and swam competitively. Now I swim 5 days a week for workout. I do pretty intense sets. I see other casual swimmers doing what appears to be just a casual strokes. No intensity, sprints or whatever. Just cruising back and forth for 30 minutes. That type of swimming does not raise your heart rate to be considered cardio workout.

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get a waterproof heart rate monitor and swim at a rate that gets your BPMs at about 80% max.

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  • 1 month later...
This is a re-post because the moderator didn't like my link which is fair enough.

It sounds to me like you do enough exercise, consider paying more attention to what you eat:

Whether or not you want to lose weight, gain weight or even if you are happy with the way you are, the result of this little BMR (Harris-Benedict Equation) formula is great to remind you of your daily food requirements.

Women

1. BMR calculation for women BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

2. BMR calculation for women BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Example:
You are female
You are 32yrs old
You are 172cm tall (67.71″)
You weigh 60Kg (132lbs)
Your BMR = 655 + 576 + 310 – 150 = 1391 calories/day

Men

1. BMR calculation for men BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years )

2. BMR calculation for men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )

Example:
You are Male
You are 39yrs old
You are 184cm tall (72.44″)
You weigh 84Kg (185lbs)
Your BMR = 66 + 1151 + 920 – 264 = 1873 calories/day

The following table enables calculation of an individual’s recommended daily calorie intake to maintain current weight:

Little to no exercise


Daily calories needed= BMR x 1.2

Light exercise (1-3 days per week)


Daily calories needed= BMR x 1.375

Moderate exercise (3-5 days per week)


Daily calories needed= BMR x 1.55

Heavy exercise (6-7 days per week)


Daily calories needed= BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts)


Daily calories needed= BMR x 1.9

If you want to gain weight then add calories to your BMR after taking into account your level of exercise, alternatively to lose weight, take calories from your BMR.

This is a great starting point to gaining or maintaining the body you want, the next step is exercise.

  • 11 months later...
Do a Google search for Alwyn Cosgrove and read his article on "complexes". Basically a HIIT type training using a series of exercises with the same bar or piece of equipment. There are also a couple of articles on the T Nation website that give you some various complex routines to follow.

  Doctorfro said:
I would suggest varying your exercise regimen. I do a rotation of cycling, running and walking (which includes walking the golf course). The body gets used to doing the same thing over and over and I think crossing things up is the best advice I could give anyone. I've lost 55 lbs. using a this very combination along with several dietary changes (reduce dairy, eliminate sodas, cut back on the fried foods). Today I cycled 18 miles and walked 9 holes. I'm tired! But it was good and good for me.

From a fitness, not calorie point of view, whichever cardio method you choose there are many benefits to making intervals a part of it. Just like adding weight to increase strength, including intervals of higher intensity at least a couple of days per week maximizes your benefit. This is especailly true for those who are less fit and have trouble exercising at high intensity for longer periods.

  bolo said:
This is a re-post because the moderator didn't like my link which is fair enough.

I figured this for me and compared to my personal experience, I have tracked my calorie intake closely for brief period, 1-2 weeks before. I was impressed it matched up very well with my experience. During the summer I lose weigt at 2800 calories a day and lose it fast at 2500 or less.

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  kleraudio said:
...

If you work in a tall office building, you might consider staircase workouts for the winter. Just go to a basement stairwell and run up to the top floor and back down again. Go up and down three or four times, and you have your cardio workout. You could do it before you go home at night, and not need a side trip to the gym.

It's the white-collar version of running the stadium side for football or wrestling warm-up. This assumes, of course, that you don't have crowded staircases in your building.

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It depends on how fast you are going... Walking and Running have more impact so would require more muscle support. Anytime you add support to the body you are taking away its overall calorie burning. Thats why its better to work out with free weights versus machines.

But, its depends really, you would just have to test it out. Go on the elliptical and go at a good pace and try to jog at that pace on a tredmill. track the calories per minute and see how they look.

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BMR is overrated to me.. really, just find out each activity you do in a day and find its calorie used.. there's alot of databases online that can help you. Total that up and thats your daily requirements.

3500 calories = 1lb of fat.

The best way to loose weight, track what you eat and make sure your in the negative.. Though, there are specific workouts that burn more into fat than others. Its to long to discuss, but the best is to stop eating processed foods and watch your calories.

I would say for a standard office job your looking at 2300 calories if your not active at all that you will burn in a day, so 1lb a week would be 500 off that, 1800. But if you work out daily, walk for 30 minutes. that burns 200 calories a day, so you can eat 2000 calories a day and burn a 1lb a week.

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